7 Foods and Herbs That Can Heal PMS Naturally

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Eat more of these vitamins and herbs to stop the hormonal mood swings of PMS in its tracks.

As if periods aren’t inconvenient enough, it often comes along with the unfortunate side effects of premenstrual syndrome, or PMS. It’s estimated that over 90 percent of women get some form of PMS during each cycle.

You don’t have to wait for menopause to ease your PMS symptoms for good. These seven natural remedies can provide quick relief, while correcting the underlying hormonal imbalances that cause the issues in the first place.

Symptoms of PMS

PMS symptoms tend to kick in shortly after ovulation, around seven to 10 days before the period could be expected.

While PMS varies from woman to woman, and even from one cycle to the next, common symptoms include:

• Brain fog
• Poor concentration
• Swollen and tender breasts
• Constipation and/or diarrhea
• Bloating
• Gas
• Cramping
• Headaches
• Backaches
• Clumsiness
• Reduced tolerance for noise and light
• Irritability, moodiness, or aggressive behavior
• Fatigue
• Sleep problems
• Appetite changes or cravings
• Tension
• Anxiety
• Depression
• Crying
• Mood swings
• Reduced sex drive
• Skin problems

Common Causes of PMS

While there isn’t a single trigger for PMS, several key factors are involved. Here are a few:

• Fluctuating hormone levels or imbalances
• Chemical changes in the brain
• A diet high processed foods
• Vitamin or mineral inadequacy or deficiency
• Stress
• Emotional problems
• Anxiety
• Depression
• Thyroid disorders
• High levels of alcohol or caffeine consumption
• Excess intake of salty foods
• Obesity
• Sedentary lifestyle

Most women have a unique combination of factors leading to PMS symptoms, and addressing just one of them is probably not enough. Instead, correct the underlying hormone imbalances with supportive anti-inflammatory nutrients to relieve symptoms.

Seven Vitamins and Herbs That Balance PMS

Instead of reaching for a short-term pain reliever, try the following seven natural remedies. You’ll balance out the core causes of PMS for long-term relief from monthly hormonal woes.

As always, ask your doctor before starting any supplements to make sure it won’t interact with any medications.

1. Calcium

If you aren’t getting enough calcium in your diet, start with this important mineral. Research shows that supplementing with calcium can help reduce major PMS symptoms like fatigue, bloating, and mood swings.

Aim for 500 to 700 milligrams of calcium every day, but don’t take more than 1,000 milligrams. High amounts of calcium can increase your risk of kidney stones and heart attack.

You don’t need to eat dairy to get enough calcium in your diet. Try eating more of these Paleo calcium-rich foods:

• 1 cup of collard greens = 360 mg
• 3 oz of canned bone-in sardines = 325 mg
• 1 cup of broccoli rabe = 200 mg
• 3 oz of canned bone-in salmon = 180 mg
• 1 cup of kale = 180 mg
• 1 cup of bok choy = 160 mg
• 2 dried figs = 65 mg
• 1 cup of broccoli = 60 mg
• 1 orange = 55 mg

If you choose to supplement, be sure to get an absorbable form like dicalcium malate.

2. Chaste Tree Berry

Chaste tree berry is an herbal supplement derived from dark purple berries of a shrub known as the vitex agnus-castus tree.

Research finds that chaste tree berry can help ease PMS symptoms like bloating, headaches, breast pain, sleep disturbances, mood disorders, and even cramping.

Regular use will increase your progesterone levels over time, counterbalancing the effects of estrogen dominance that can worsen PMS.

Choose a high-quality herbal extract supplement like this one, and aim for between 150 to 1,000 milligrams per day, for up to four months at a time.

3. Magnesium

It’s common for women with PMS to be low in this essential mineral. Magnesium helps promote muscle relaxation, sleep, and hormone balance.

Research from 2010 showed that magnesium, in combination with vitamin B6, helped reduce PMS symptoms like anxiety, depression, breast pain, and sleep problems.

The recommended daily amount for magnesium is 310 to 320 milligrams for women of reproductive age.

Try eating more of these magnesium-rich foods:

• 1 ounce of almonds = 80 mg
• ½ cup spinach = 78 mg
• 1 ounce of cashews = 74 mg
• 1 cup of avocado = 44 mg
• 6 ounces of chicken breast = 44 mg
• 1 banana = 32 mg

If you’d like to supplement, choose an absorbable form like magnesium citrate.

4. Vitamin B6

Vitamin B6 is great for PMS relief. It helps produce neurotransmitters and hormones like progesterone, which balances the brain and relieves anxiety and depression. B6 also helps to reduce symptoms of excess estrogen and can reduce histamine levels – which are another underlying cause of PMS.

The recommended daily intake for B6 is 1.2 to 1.3 milligrams for women of reproductive age.

Try eating more of these foods that are naturally rich in B6:

• Beef liver
• Yellowfin tuna
• Sockeye salmon
• Chicken breast
• Turkey
• Bananas
• Ground beef
• Winter squash

If you eat at least six ounces per day of meat, you’re likely getting enough B6.

However, if you’re vegetarian or vegan, or you have genetic mutations that make absorbing and converting B6 into the active form, you might struggle to get enough through diet alone.

To supplement with B6, choose the active form known as P5P. Don’t take more than 50 milligrams per day, as over-supplementing can damage nerves.

5. Omega-3 Fats

Essential fatty acids, also known as omega-3 fats, fight the inflammation that can trigger PMS symptoms. Eating more of these healthy fats can naturally reduce breast pain, headaches, bloating, depression, anxiety, and brain fog.

The best sources of omega-3 fats are seafood like salmon, mackerel, anchovies, sardines, and herring.

Be aware that it’s not only about eating enough omega-3 fats but cutting down on omega-6 fatty acids as well. For example, eating too many nuts and seeds, which are high in omega-6 fatty acids, can affect your ratio and worsen symptoms.

If you’re not a fan of seafood, you can take a high-quality omega-3 supplement like this.

6. Rhodiola

Rhodiola is an adaptogen herb that helps the body cope with hormonal imbalances. It’s also great for reducing the fatigue often associated with PMS.

Adaptogenic herbs help the body to better deal with stress. One study found that Rhodiola can reduce stress levels after just three days of supplementation, with continuing improvement for up to four weeks.

Suggested supplement doses range from 50 to 680 milligrams.

Check with your doctor on the recommended dosage, then choose a high-quality herbal extract like this one.

7. Turmeric

Since many of the symptoms of PMS are driven by inflammation, it’s important to quell those flames. Curcumin, the active ingredient in turmeric, is a master at reducing inflammatory processes in the body. Turmeric also supports liver detoxification and can promote hormone balance.

Research from 2015 shows that curcumin can downgrade the severity of common PMS symptoms thanks to its ability to modulate both inflammation and neurotransmitters.

Curcumin needs to be paired with black pepper in order to make it bioavailable. Be sure to crack black pepper in your favorite turmeric foods and drinks. It’s also important to find a supplement that clearly states that black pepper is included in the capsules, like this product.

Watch this video – 4 all-natural remedies for persistent PMS symptoms

Bottom Line

You don’t have to accept depression, mood swings, anxiety, or physical pain as a normal part of menstruation. Try getting more of these important vitamins and nutrients that can help ease PMS symptoms naturally.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Cortisol-Thyroid Connection – Why Stress Can Cause Hypothyroidism

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Cortisol-Thyroid Connection – Why You Feel Anxious and Sick – And How to Get Your Health Back

Too much cortisol, your primary stress hormone, can wreak havoc on a sensitive thyroid. Here are five proven ways to protect your thyroid and get your health back on track.

We are all very familiar with stress, but what we often don’t know is that cortisol – a hormone in the body – drives this stress response. Cortisol is vital for a healthy immune system, blood pressure regulation, and crisis response.

Problems arise, however, when our cortisol levels remain high for too long. Excess cortisol can cause thyroid chaos, so balancing your cortisol levels are key to improving your health.

Why Your Thyroid Problems Aren’t Getting Better?

If you discover that you have low thyroid function – either as hypothyroidism or Hashimoto’s thyroiditis – it’s assumed that you need to increase your thyroid function with medication.

This is partially true for many people, though simply throwing medication at the problem won’t help you understand how the issue started in the first place. While there are many underlying triggers of low thyroid, there is one common factor: stress, or high cortisol.

Stress is a huge problem for those with thyroid issues in particular, because cortisol actively suppresses thyroid hormone output. In essence, stress decreases thyroid activity in an effort to conserve energy for the “fight or flight” task at hand.

High levels of cortisol can also lead to blood pressure changes, weight gain, poor digestion, blood sugar instability, and even anxiety and depression. These issues can all contribute to exacerbated thyroid symptoms.

The good news is that there are things you can do to decrease cortisol levels. If you’ve been feeling the pressure from work, personal life, parenting, health, or other challenges, odds are your cortisol levels are out of whack.

5 Herbs and Supplements to Decrease Cortisol

Cortisol is a natural response in the body when stressful situations arise. However, when your body is always on the alert, cortisol gets out of control.

The following five tips can help restore your natural hormone balance. Just remember to always check with your doctor before taking new herbs or supplements.

Fish Oil

Fish oil is one of those supplements that are popular for improving heart health and fighting inflammation. The good news is that it’s also helpful in reducing cortisol levels.

When choosing a fish oil supplement, make sure it is sourced from wild-caught fish and contains no fillers, like this one. Follow the recommended dosage.

L-theanine

L-theanine, an amino acid found in green tea and matcha, is helpful for dealing with anxiety because it helps to reduce cortisol levels during and after stress.

Keep in mind that l-theanine can make you feel very relaxed, so it’s best taken right before bed. For optimal results, take it regularly to reap the benefits of lowered cortisol levels the next day. Try a product like this and follow the recommended dosage from your practitioner.

Valerian Root

Valerian root is an herbal sleep aid that works by balancing neurotransmitters in the brain, reducing stress-related issues like anxiety and insomnia. Valerian is not habit-forming and can help address many types of sleep issues, like poor sleep quality. Try a product like this.

Tip: Be sure to tell your doctor about any medications you’re taking, as sleep aids have a higher chance of interacting with them.

Multivitamin

Do you take a daily multivitamin? Not everyone does, but if you’re dealing with chronic stress and cortisol problems, it might be a good idea.

Be sure to choose a multivitamin that has higher amounts of B vitamins, like this one.

More B vitamins help to reduce stress levels, even for people with certain genetic mutations (like MTHFR) that make it hard to convert and activate B vitamins.

Lavender Aromatherapy

Do you find the smell of lavender calming? Research shows that the scent of lavender can lower cortisol levels in new mothers who are sleep deprived, as well as stress in infants. The best part about lavender aromatherapy is that it’s safe and easy, with no medication or other supplemental interactions.

Diffuse lavender in your room while you sleep, at your desk while you work, in your bath or shower, or mix it with a carrier oil, like jojoba, for a stress-busting facial oil.

Watch this video – How Stress Causes Hypothyroidism | Thyroid & Adrenal Fatigue Syndrome | Samyuktha Diaries

The Bottom Line

Cortisol can be a good thing when it’s in balance. A certain level of stress helps our bodies get things done, like boost adrenaline to get through a marathon or a big work presentation.

But when stress levels become chronic, the negative effects outweigh the good. Lowering cortisol back into balance is vital for overall health as well as a balanced thyroid.

These five supplemental options help to calm elevated cortisol levels. Still, don’t underestimate the value of gentle exercise, deep breathing, and any other activities that you find stress-relieving.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Here’s 5 Natural Remedies to Stop Your Eye Twitching

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Here’s Why Your Eye Keeps Twitching & 5 Natural Remedies to Stop It

Eye twitches can be distracting and annoying, lasting a few seconds or minutes at a time. While these involuntary spasms aren’t typically noticeable to others, they can interfere with your daily routine and ability to concentrate.

The good news is that eye twitches usually aren’t a sign of anything serious. Since these spasms tend to happen randomly and inconsistently, the exact cause of eye twitching (also known as blepharospasm) can be hard to determine.

However, there may be certain triggers in your diet and lifestyle that are causing your eyelids to flutter. Emotions can even play a role, with some people only experiencing eye twitches when they feel sad or anxious.

Here are the most common underlying causes of eye twitching, and natural remedies to help resolve these spasms naturally.

Common Causes of Eye Twitching

• Eye strain from staring at computer screens
• Caffeine
• Chronic stress
• Nervous system disorders, such as anxiety
• Lack of sleep
• Allergies
• Nutrient deficiencies
• Excess alcohol consumption
• Light sensitivity
• Air pollution
• Side effects of OTC medications
• Eyelid inflammation (can be caused by chemicals in cosmetics, body care products or other irritants)

When is Eye Twitching Serious?

In serious cases, eye twitching can be an early sign of an underlying neurological disorder, or neuromuscular disorder such as Tourette’s syndrome. H—however, these conditions are typically accompanied by other symptoms such as facial spasms, shaking and tremors. Eye twitching can be an early sign of an underlying neurological disorder.

Although it’s not common, frequent eye twitching (lasting months at a time) can result in a condition called benign essential blepharospasm. Benign essential blepharospasm usually affects both eyes, and may also be seen with other involuntary muscular disorders, such as uncontrolled blinking and spasms in other areas of the body.

5 Natural Remedies for Eye Twitching

So, where do you begin with getting rid of the pesky twitching?

Start with reducing eye strain (for example, taking mandatory short breaks if you spend several hours on the computer each day), and improving your sleep quality—perhaps build a DIY sleep sanctuary?

In addition, there are several other natural remedies you can try to resolve eye twitching naturally.

1. Increase the Electrolytes in Your Diet

Nutrient deficiencies could be contributing to eye twitches, especially electrolytes such as calcium, magnesium, sodium and potassium. These nutrients regulate proper muscle function and may help reduce spasms, as eye twitching happens in the small nerves and muscles around your eyes.

You can increase the electrolytes in your diet by drinking coconut water and adding spinach, avocado, banana, nuts, seeds and a wide variety of other fresh fruit and vegetables to your diet.

If you avoid sodium in your diet and experience eye twitches, you may want to begin adding small amounts of pure sea salt to your meals and eating foods that naturally contain sodium, such as tomatoes, salted nuts and seaweed, such as kombu and nori.

A routine blood test can also rule out nutrient deficiencies as a cause of eye twitches.

2. Yoga and Meditation

It’s not uncommon to experience eye twitches (or other seemingly random, involuntary muscle twitches) when you’re nervous or stressed.

In fact, stress is one of the most common triggers for eye twitching, as spasms are linked to nerves at the base of the brain within the nervous system. It’s not uncommon to experience eye twitches when you’re nervous.

Prioritizing stress management with techniques such as yoga and meditation (and even going for a deep tissue massage) will help calm your nerves, which may reduce the frequency and severity of eye twitching.

Studies have shown practicing yoga to be effective for reducing the symptoms of stress-related disorders (such as anxiety, depression and even epilepsy), which suggests it may also be effective for regulating nerve impulses related to muscle spasms.

3. Omega-3 Essential Fatty Acids

Another important nutrient for eye health are omega-3 essential fatty acids, which are healthy fats found in wild fish, nuts, seeds, algae and grass-fed meats. Our brain and eye tissues are comprised of omega-3’s, and studies show these healthy fats are necessary for healthy vision.

While there’s little research to show the link between omega-3’s and eye twitching, these essential fats are required for general optimal eye function, which may help reduce involuntary spasms.

Unfortunately, in today’s Western diet, it’s common to consume fewer omega-3’s. Instead, we overconsume omega-6 essential fatty acids from vegetable oils in deep fried foods, fast foods and processed foods, which contribute to systemic inflammation when consumed in excess.

On the other hand, omega-3 essential fatty acids are natural anti-inflammatories, and reduce systemic inflammation.Omega-3 essential fatty acids are natural anti-inflammatories.

In fact, studies show our ratio of omega-6’s to 3’s today is approximately 25:1—which indicates an alarmingly high ratio of pro-inflammatory foods (in comparison, that ratio should be closer to 2:1).

Since omega-3 essential fatty acids are natural anti-inflammatories, we could all do with increasing the amount of omega-3’s in our diets not only for eye health, but for optimal health.

The best food sources of omega-3’s are wild salmon, sardines, mackerel, chia seeds, hemp hearts, flaxseed, walnuts and algae, such as chlorella or spirulina. You can also take fish oil to easily boost the omega-3’s in your diet.

4. Acupuncture

Acupuncture, practiced widely in Traditional Chinese Medicine (TCM), involves pricking the skin at strategic points and meridians to help rebalance the flow of energy throughout your body, which can help improve certain ailments and disorders (from skin conditions to infertility). Acupuncture is also said to be effective for muscle pain and spasms, including eye twitches.

Acupuncture is practiced by alternative healthcare practitioners, such as Naturopathic doctors and Doctors of Chinese Medicine, and offered at most integrative health centers across North America.

5. Keep a Symptom Journal

Although it may seem confusing at first, it’s not impossible to pinpoint your personal triggers for eye twitching. You can start connecting the dots by keeping a symptom journal. In your symptom journal, it’s helpful to track when eye twitching occurs, along with:

– Hours of sleep
– Hours worked
– Hours spent in front of a computer
– Rate stress levels on a scale of 1-5 (make note of stressful events)
– Track food, caffeine and alcohol consumption

While it may seem efficient enough to take mental notes in your head, seeing your daily routine on paper can paint a clearer picture of the amount of nutrients, sleep and stress relief present in your lifestyle, all of which may be contributing to your symptoms.

A symptom diary may also help you identify whether caffeine, stress or eye strain is the culprit in eye twitching, which may be when you decide to introduce yoga or meditation into your lifestyle or reduce your caffeine consumption.

Watch this video – 7 Easy Natural Remedies to Stop Your Eye Twitching

The Bottom Line

As you can see, with a combination of the right nutrients, stress support and complementary therapies such as acupuncture and massage, it’s possible to get rid of eye twitching naturally.

If symptoms persist longer than a few weeks, it’s always a good idea to speak with a licensed healthcare practitioner for individualized recommendations, as the causes (and solutions) for eye twitching will be different for each person.

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook